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2.1 IWMFLY

CrossFit Shropshire – CrossFit

Warm-up

Warm up run 10-400m + MWOD (No Measure)

Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)

I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)

10:00 to find your max rep unbroken

Single unders

Double unders

Triple unders

Strength

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
Cf total rules apply.

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

MWOD

Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol

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